Colstreamer's 2015 training log.

[Colstreamer]

Personally I think Amsterdam is overrated. There are equally good cities in holland which are less expensive, just because they're not Amsterdam.

[Colstreamer]

Pull day.
I've been having some problems with my forearm, where it joins the elbow. I think it's because of the way I was doing pull ups. So I'm going to do fewer sets/reps and change to a wider grip and add in chin ups.
Pull ups
1x2 @ BW
1x3 @ BW

Chin ups
3x4 @ BW

Barbell row
5x5 @ 60 kg (132lbs) form was suffering last week for the same reason as pull ups so I'm dropping a bit of weight.

Super setted with
Inverse row
4x8 @ BW

Deadlift
3x5 @ 127.5kg (285.5lbs)

Drag curls
4x8 @ 32.5kg (71.5lbs)
1x20 @ 12.5kg (27.5lbs)
1x21 @ 12.5kg

Back extensions
4x16 @ BW + 15kg (33lbs)

So I've had to reduce weight and reps on many pulling exercises I think it's best to lay off a bit and build up slowly rather than push it and possibly make it worse. Other than that, I'm pleased with this workout. My deadlift is still going up slowly but surely.

[Colstreamer]

Cardio day.
3x3 minute rounds on the bag to warm up. Mainly punching.

4x2 minute rounds at a higher work rate.

10x30 seconds punching/30 seconds kicking

Ab work

5x30 seconds on the bag 90 seconds stretching
5x30 seconds on the bag 60 seconds stretching
3x1 minute on the bag 2 minutes stretching.

Finished.

[Colstreamer]

Leg day!

Warm up:
Front squats 1x8 @ 40kg
1x8 @ 60kg

Work:
Front squats 5x5 @ 82.5kg (181.5lbs)
I feel I have plenty of strength in my legs to do more reps on front squats, it's these weak ass wrists of mine letting me down.

Back squats 4x5 @ 107.5kg (236.5lbs) 1x6 @ 110kg (242lbs)
These are getting light! That's the Superdrol though! I'm coming off the Sdrol at the end of this week. I'll miss the strength and feeling like the hulk.

Bodyweight squats
1x20
1x25
1x30
1x35
These muthafuckas really burnt my quads!

Cleans
2x5 @ 65kg
I had to cut these short after the second set as they were hurting my forearm. 😡

Leg curl
1x8 @ 30kg
1x10 @ 30kg
1x12 @ 30kg

Stretching to finish off and I'm done!

[Colstreamer]

Ok, rant time. My gym is full of these chicken legged wankers who think the only f**kin' squat rack is for OHP, bicep curls or bloody Yates rows! Dafuq?? I went and checked out a gym I saw by the last site I worked on. On the outside was a sign "hardcore bodybuilding gym" it read. So I went in, only to find it full of machines! Barely a free weight in the place! Not a single squat rack! It's really fucking annoying having to explain to skinny kids that I can't lift the weight I want to squat from the floor to my shoulders while they CAN easily lift the weight they're curling from the floor! The best weightlifting gym I ever trained at was in East London. A huge great hall under a railway arch with loads of squat racks, benches, pull up and dipping bars, a box of chalk powder and a bunch of chains. That was it. Not a machine in sight and I don't recall ever seeing anyone curling at all, let alone in the squat rack!

[Ironguruera]

[Colstreamer]

Ha ha ha! Brilliant!

[Ironguruera]

I just never saw the need to curl in the rack. I've curled 130 on the preacher bench. I've curled heavy and slow and controlled and slow and controlled works better IMHO for the biceps except for maybe a mix up trauma day...

[lancer55]

My gym (LA fitness) is packed full of people who hog all the benches and both preacher stations, pretty much every day around 6pm. If both squat racks are empty and those are the only two barbells left not gonna lie I curl there. I wont do another variation of curls because of all the New Years Resolutionists lol. But that is usually why I go between 9pm-12pm so I can have the gym to myself.

[lancer55]

Also trying to find specific db's is like a scavenger hunt sometimes. They will be in the yoga room or upstairs by the treadmills, the stupidest places. Nobody puts anything back, they toss everything in front of the db rack rather than back on top and it is like a minefield full of db's.